4 Commits

Author	SHA1	Message	Date
claude	787a921511	Add Section 3.5 — Berries: comprehensive deep-dive on botanical diversity, anthocyanins, and framework significance. Botanical taxonomy clarification (true berries vs aggregate fruits vs accessory fruits): only blueberry of the four common 'berries' is botanically a true berry. Strawberry achene story (150-200 achenes per fruit, each a separate dry one-seeded fruit; flesh is enlarged receptacle tissue). Raspberry/blackberry drupelet structure. Three framework consequences of seed architecture: polyphenol distribution (seeds polyphenol-rich), PUFA load from seeds (intact seeds resist digestion but berry seed oil supplements bypass this — framework caution), fibre delivery. Anthocyanin chemistry: 6 dominant anthocyanidins per berry; bioavailability paradox resolved via microbial metabolites (protocatechuic acid etc), local gut effects, tissue accumulation. Documented systemic effects (vascular, anti-inflammatory, cognitive — Krikorian 2010, glucose, microbiome, antiplatelet). Other polyphenols: ellagitannin → urolithin A pathway with converter caveat (~30-40% population), type-A PACs in cranberry (UTI mechanism — P-fimbriae anti-adhesion), pterostilbene, fisetin, quercetin, resveratrol. 17 individual berry profiles (blueberry, bilberry, cranberry, strawberry, red/black raspberry, blackberry, currants, gooseberry, mulberry with DNJ, goji, acai, sea buckthorn with palmitoleic acid, lingonberry, aronia, maqui, camu camu, sour cherry). Glycemic load comparison. Frozen vs fresh (frozen wild blueberries often superior). Pesticide considerations (strawberries #1 EWG Dirty Dozen). Berry seed oil supplements caution. Strongly aligned verdict; recommended pattern. 15 references.	2026-05-06 11:04:58 +08:00
claude	f6ed2d114f	Add Section 1.6 — Avocado (Whole Fruit and Oil) to DIET.md. Comprehensive deep-dive between Olive Oil and Protein Sources. Hass cultivar dominance noted; lipid profile per 100g flesh and per medium fruit (~67% oleic, ~12% LA = 2.6g LA per fruit, ~6% palmitoleic). PUFA reality check vs marketing claims. Avocado oil adulteration crisis (Wang & Reardon 2020 UC Davis: 82% of commercial samples rancid or adulterated with high-oleic sunflower oil); verified-pure brand list (Marianne's, Bella Vado, CalPure, Olivado, Grove, La Tourangelle), failed brands. Smoke point analysis (refined ~270C, virgin ~190C). Unique bioactives: mannoheptulose (hexokinase inhibitor / CR mimetic in unripe fruit), avocatin B (CPT1 inhibitor, AML selective cytotoxicity, in seed), beta-sitosterol (phytosterol with Helgadottir 2020 phytosterol-CHD caveat), persin (pet toxicity). Micronutrient profile: highest fruit potassium 485mg/100g, B5/folate/copper/K1, lutein+zeaxanthin with Unlu 2005 fat-absorption synergy. Antinutrients: clean overall; latex-fruit syndrome cross-reactivity, tyramine for MAOI/migraine, histamine for MCAS. Glucose handling and framework caveat on postprandial pathologisation. Comparison table vs other fat sources. Environmental/ethical (water use, cartel involvement, deforestation). Practical use, frequency 0.5-1/day. Aligned with caveats verdict. 11 references.	2026-05-06 10:46:31 +08:00
claude	eb979a8fa7	Expand Section 7.3 — Tree Nut Butter Comparison: comprehensive lipid and antinutrient deep-dive. Replaces brief stub with structured comparison covering hazelnut, cashew, almond (full per-nut profiles), plus walnut/pecan/pistachio/Brazil. Lipid profile table for all 5 main nut butters with bis-allylic/peroxidation theory (4-HNE, MDA, isoprostanes, cardiolipin damage cycle). Antinutrient mechanism deep-dives: phytate (IP6 chelation chemistry, mineral binding constants, phytate:zinc ratios, mitigation), oxalate (kidney stones + PDH/Complex II inhibition + Oxalobacter formigenes microbiome interaction), lectins (PNA T-antigen binding), tannins, mycotoxin sources (aflatoxin B1 hepatocarcinogenesis, TP53 R249S signature). Hazelnut: oleic dominance, source-dependent aflatoxin (Turkey vs Italy/Oregon). Cashew: high SFA/stearic mitochondrial fusion benefit, oxalate concern. Almond: borderline-to-avoid analysis (24% PUFA, 469mg/100g oxalate, 140:1 phytate:zinc ratio, LDL-trial framing critique). Final ranking table 1-5 with mitigation strategies for sub-optimal choices. 15 references.	2026-05-04 18:12:17 +08:00
claude	f0c72e1806	Add diet guide with mechanistic deep dives	2026-05-02 15:30:40 +08:00